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  1. #1
    God Squad is offline Senior Member
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    Default High Rep Deadlifts: Is there a place for it?

    Pavel mentions in BBB that the deadlifts are the best bodybuilding exercise out there. Most bodybuilders in general train in the 6-8 or 9-12 rep range. I consider myself a tweener powerlifter/bodybuilder.

    I consistently train deads in the 3-5 rep range every week (1x a week). Im not a deadlifting animal but Im using 325 for that 3-5 rep range of 3 sets. Im 37 5'10 195.

    Take Squats & Bench Press there are plenty of articles and gurus that suggest working those 2 exercises in all types of rep ranges. for example the 20 rep Squat etc....

    Is there any benefit to do deads in the 6-8 or 9-12 rep range. Maybe more size and less strength? Less stress on the body from heavy weights? Im reading the disadvantage is the form gets worse. But I dont train to failure always stopping 1 or 2 reps before that happens

    I would like to hear some thoughts on this and if anyone has experienced any success or failure trying deadlifts in the higher rep range.

    Im not completely sold out to powerlifting and still have passion for bodybuilding so those are my goals in training......meaning.....I still love the mass of bodybuilding along with the strength of powerlifting.

    Thanks

    Pete

  2. #2
    Red Boar is offline Senior Member
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    Powerlifters do high rep deadlifts, too. Read more about Dimel Deadlifts for example: 3-4 sets of 15-20reps, 4 times/week for 2 weeks, if I remember right (you may check more articles from the Westside Barbell Club for details). Each rep range and form has it's purpose.

    I do not like the 20 rep breathing squat routine: I would not go anywhere near failure with a heavy barbell on my back and my mind being centered on struggling for each breath. Just my opinion.

    Low reps at high intensity (low volume) are good for peaking. 1-3 rep range are good for pure strength. 4 to 12 reps are good for myofibrilar hypertrophy (you know, that muscles mass that grows painfully slowly but is lost just as hard). 30, 50 reps per set or more are good for sarcoplasmic hypertrophy, capillary density increasing, etc. But if you want to do high volume, I wonder why not doing swings?! I think they are better suited for this kind of training than deadlifts or squats. As far as structural changes are looked for (that meaning more muscle mass for further progress), high volume at moderate weight holds the answer. Powerlifting, Ol weightlifting and bodybuilding are not in opposition. In my opinion, there are only training methods that should be implied in the right context.

    3 out for 4 workouts or such should center around building muscle mass with medium reps, if you are not preparing for a powerlifting competition or such (then you should engage more specialized routines centered on specializing). Then adding one workout centered around high reps (pumping your muscles with nutrient carrying fluids, building lactic acid tolerance which in terms translated into more growth hormone release, etc) or very low repetitions (to make your CNS to recruit your motor units more efficiently) should make you happy with the results.
    Last edited by Red Boar; 04-25-2010 at 01:23 AM.

  3. #3
    simon0596 is offline Senior Member
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    Isn't that, to a greater or lesser extent, what swings are? I know the speed of the movement differentiates them, but if you're going to do those kind of reps...

  4. #4
    ddn
    ddn is offline Banned
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    I put in a couple hundred reps of deadlifts a week.

    Everything has a place. The question is do you have the tools to determine when and where?

  5. #5
    vfb
    vfb is offline Senior Member
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    Quote Originally Posted by ddn View Post
    I put in a couple hundred reps of deadlifts a week.

    Everything has a place. The question is do you have the tools to determine when and where?
    If the deadlift tests well, how do you test if it's better to go lighter for reps, do a heavy day, or go for a 1RM?

  6. #6
    Steve Freides is offline Senior Member
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    Read

    Return of the Kettlebell - Explosive Kettlebell Training for Explosive Muscle Gains - By Pavel - Book

    and your questions will be answered. Chapter 3, around page 90. Pavel specifically talks about the high-rep, light weight barbell deadlift and its similarity to the swing.

    -S-
    KBNJ.COM - Steve Freides, RKC Team Leader

  7. #7
    ddn
    ddn is offline Banned
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    Quote Originally Posted by vfb View Post
    If the deadlift tests well, how do you test if it's better to go lighter for reps, do a heavy day, or go for a 1RM?
    Testing. I test to see how high it will test well. Last night 375 tested well so I set a new PR in volume and density. I could have probably gone higher than 375 but it felt good. I only tested 225, 295, 345, 375 by the way. No need to test tiny increments.

    Sometime it's just feel too. You have to trust your intuition. If 225 FEELS great, then I'll smash out sets of 10 or more with the light weight.

  8. #8
    Steve B. is offline Senior Member
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    I call the hybrid of bodybuilding and powerlifting together "powerbuilding".
    In my bodybuilding days of the past i always included the powerlifters and sometimes oly lifts.I would keep reps from 3-10 and on crazy stupid occassions up to 20 with heavy weights.
    Using the powerlifts will give that dense look that you can't get with high rep pumping though i would use higher reps closer to contest time more for a cardio effect.
    I would do the higher rep Dimel DL's instead of full range and some sort of squatting.
    Do these for a month or two and come back and test your full range DL.I'm sure you will be suprized with your strength and muscle gained in the postieror chain area(glute,hams and lumbars).

  9. #9
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    I dead lift almost every day. I just finished up 15 days in a row with an easy set of 1x35 with 250 on the last day. I had to make small variations, but if dl tests well it's always what I want to do.

    And I can almost always find a variation that tests well

    Josh

  10. #10
    God Squad is offline Senior Member
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    Wow thanks gurus!! Great info here!!

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